Workout

[Steve]

Are these workouts intended for a person on a cardio weight loss program as well? If this plan is intended for 3 days a week only then assuming I do cardio 5 days I don't do any weights for days 4 and 5 and cardio only? Thanks in advance

What is a "cardio weight loss program?"

If you mean you only do cardio.... that's not an optimal program if you ask me. Depending on starting place, a proper weight loss program will contain both resistance training AND cardio.

 

[almostthere]

What is a "cardio weight loss program?"

If you mean you only do cardio.... that's not an optimal program if you ask me. Depending on starting place, a proper weight loss program will contain both resistance training AND cardio.

lol I guess I phrased it incorrectly. Yah I just meant cardio or someone looking to lose weight, are these exercises meant for someone with those goals? I understand that a proper weight loss program requires weight training, can these exercises be used as part (or completely be) of the weight training?

 

[Steve]

This is an example of one way you could set up your training while dieting.

 

[almostthere]

Ok thanks Steve, I guess I'm just going to follow this plan. I was just doing random reps on random machines while I was in the gym lol

 

[Steve]

Ok thanks Steve, I guess I'm just going to follow this plan. I was just doing random reps on random machines while I was in the gym lol

Yea, this would definitely serve you and your goals better.

I was very hesitant when I created this thread.... as I'm REALLY not a fan of the program mentality. There is no such thing as a one-size-fits-all program. We each have unique characteristics have them be associated with biomechanics, stature, psychological, personal, etc, etc.... that can all dictate what and how you should work out.

That said though, I felt this could provide a good starting point for people to build upon. Establish an idea of what a properly designed program *might* look like for someone.

It is certainly not etched in stone and you can change around pretty much any aspect of it you'd like. If you'd want to ask me for my opinion for any modifications you'd like to make to it.... that's fine too. And that goes for anyone reading this thread.

 

[almostthere]

Yah, big thanks to you Steve. This is a great thread to help some of us noobies get off the launching pad a little hehe

Oh and about my earlier question, since this program only calls for 3 days out of the week to weight train, would it be wise to only do cardio and nothing else on the other days?

 

[Steve]

Yah, big thanks to you Steve. This is a great thread to help some of us noobies get off the launching pad a little hehe

Oh and about my earlier question, since this program only calls for 3 days out of the week to weight train, would it be wise to only do cardio and nothing else on the other days?

My take on cardio, assuming you are not training for a marathon or the like, is to do the least amount possible while getting the results you're looking for. Those results for most of us are a mixture of energy expenditure (which translates into fat loss) and cardiovascular conditioning.

I'd start with 2-3 days of cardio per week. This can fall on days that you strength train or off days. If they are going to be on days that you strength train, save the cardio for after your strength training.

With the cardio, depending on your current conditioning.... always err on the safe side. Start out with a low intensity. As your conditioning progresses, so should your intensity. Intensity can be increased using a number of means (i.e., time, speed, incline, frequency, etc). I'd work your way up to 30 to 60 minutes of steady state work at a work rate of something like 70-85% of your age predicted VO2 max.

Once you build this general level of conditioning, you can begin toying around with other modes of cardiovascular exercise such as interval training, tempo runs, complexes, high intensity interval training, etc, etc, etc.

As a side-note, as you start moving up the spectrum of intensity as it pertains to cardiovascular exercise, you must become more cognizant of fatigue management. Things such as complexes and high intensity interval training can be just as stressful/taxing systemically on the body as a heavy bout of resistance training.

Most in here are not working out at a level intense enough to really bring fatigue management into play for the most part.... but a basic understanding that our body is not a machine is required by all IMO. It needs rest.

 

[almostthere]

Well, the thing with my conditioning is that I think I'm able to push it beyond 2-3 times a week like you suggested because I've pretty much been only doing cardio for the last month or so and now am just starting to incorporate weight training. If I feel I have the energy to go 5 days in a row (which is what I have been doing), should I? I've actually tried intense cardio before but I've found I'd rather spread it out to 5 days rather than go balls to the walls for the first 2-3, which is better? Ideally I'd like everday of working out to be similar, strength training and cardio, just so I don't have to adjust and recalculate the calories I intake everytime. Plus I think it just makes my shopping a little easier.. lol

Just to make sure I've got it right, you're suggesting doing cardio 2-3 days a week and just upping the intensity each time rather than going more days and keeping a lower intensity?

I go for about 30-35 minutes at 5.5 mph with a 2.0 incline and I really only take the weekends off because by that time I'm exhausted but I usually feel fine and refreshed by Monday. Thanks for all the help so far and sorry I'm bombarding you with so many questions but this type of info costs 70 bucks an hour at 24 hour fitness!

 

[Steve]

Well, the thing with my conditioning is that I think I'm able to push it beyond 2-3 times a week like you suggested because I've pretty much been only doing cardio for the last month or so and now am just starting to incorporate weight training. If I feel I have the energy to go 5 days in a row (which is what I have been doing), should I? I've actually tried intense cardio before but I've found I'd rather spread it out to 5 days rather than go balls to the walls for the first 2-3, which is better? Ideally I'd like everday of working out to be similar, strength training and cardio, just so I don't have to adjust and recalculate the calories I intake everytime. Plus I think it just makes my shopping a little easier.. lol

Just to make sure I've got it right, you're suggesting doing cardio 2-3 days a week and just upping the intensity each time rather than going more days and keeping a lower intensity?

Again, my above advice was working under the assumption that most people don't like running. It's also the least efficient/effective tool in our arsenal when it comes to losing weight. So putting an emphasis, as many do, is stupid IMO.

If you want to run 5 days per week at low intensities.... be my guess, lol. It's just not something that I would do.

How much weight do you have to lose?

I go for about 30-35 minutes at 5.5 mph with a 2.0 incline and I really only take the weekends off because by that time I'm exhausted but I usually feel fine and refreshed by Monday.

You feeled burned out by Friday with just this. Now think about adding a strength training program into the mix! Low intensity cardio isn't even that stressful systemically. Strength training is.

Don't forget that strength training, as well as aiding in muscle maintenance, also has a large energy expenditure component which will take the place of the calories burned during your daily cardio sessions.

Thanks for all the help so far and sorry I'm bombarding you with so many questions but this type of info costs 70 bucks an hour at 24 hour fitness!

Oh, you didn't know..... you are on the clock right now. I'm keeping a running bill and wow.... this payment is really going to help me with my upcoming honeymoon!!

On a serious note: You are not bombarding me. This is my hobby.... I spend a lot of time on here answering questions..... so don't feel bad.

And I highly doubt you can get the information you find here at 24 hour fitness.

 

[almostthere]

Wow I just came back from the gym and boy am I sore lol. I could barely barely do any cardio afterwards, only about 10 minutes worth and totalled only .7 of a mile It looks like I'll have to do strength training and cardio on separate days after all. Does a 5-6 day workout week sound good to you? Day 1-3 strength training with light or no cardio followed by day 4-6 with cardio and light or no strength training?

I'm also not really aiming to reach a desired weight, just trying to lose some of the potbelly and just getting leaner in general. I've already reached my "goal weight" but I realize that I still have a good amount of body fat left to work off.

Congratulations on the wedding btw

 

[JayJay1]

edit: found a friend to go with to the gym and show me the ropes, going to see a trainer eventually!

 

[Steve]

Wow I just came back from the gym and boy am I sore lol. I could barely barely do any cardio afterwards, only about 10 minutes worth and totalled only .7 of a mile It looks like I'll have to do strength training and cardio on separate days after all. Does a 5-6 day workout week sound good to you? Day 1-3 strength training with light or no cardio followed by day 4-6 with cardio and light or no strength training?

I'm also not really aiming to reach a desired weight, just trying to lose some of the potbelly and just getting leaner in general. I've already reached my "goal weight" but I realize that I still have a good amount of body fat left to work off.

Congratulations on the wedding btw

What do you mean by strength training on day 1-3. If you mean you plan on strength training 3 consecutive days in a row.... this is not a good idea. I'd much rather see you space out your strength training routines as much as possible. Something like MWF would be ideal.

And it's a lot of cardio you plan on doing. I wouldn't want to do that. But then again, I'm not a fan of doing it. I'd rather manipulate my diet than do so much cardio.

Cardio for me, above the basic cardiovascular conditioning benefits it provides, is merely a cardio bank. Meaning, I don't like starving to death by eating so little.... so I'll add SOME cardio into the mix burning enough calories to allow me to eat enough for satiety. That's it.

Honestly, when I start a diet personally, I'll start with 1, maybe 2 sessions of interval work and maybe a session or two of steady state work.... and that's usually the extent of it.

 

[almostthere]

What do you mean by strength training on day 1-3. If you mean you plan on strength training 3 consecutive days in a row.... this is not a good idea. I'd much rather see you space out your strength training routines as much as possible. Something like MWF would be ideal.

And it's a lot of cardio you plan on doing. I wouldn't want to do that. But then again, I'm not a fan of doing it. I'd rather manipulate my diet than do so much cardio.

Cardio for me, above the basic cardiovascular conditioning benefits it provides, is merely a cardio bank. Meaning, I don't like starving to death by eating so little.... so I'll add SOME cardio into the mix burning enough calories to allow me to eat enough for satiety. That's it.

Honestly, when I start a diet personally, I'll start with 1, maybe 2 sessions of interval work and maybe a session or two of steady state work.... and that's usually the extent of it.

Yah my workout up to now was MTW, cardio on the treadmill then ThFSa strength training with Sunday as my rest day but I guess I'll change that now.

Can you elaborate a little on what you mean by mixing SOME cardio into your workouts? Specifically, what days do you recommend to do it? On the days I strength train or days I'm off? I hate doing cardio as well but I always thought it was a must in order to lose fat

And can you elaborate a little on what interval work and steady state work is as well? The extent of my knowledge of cardio itself in general is just a "full body workout"

 

[Steve]

Yah my workout up to now was MTW, cardio on the treadmill then ThFSa strength training with Sunday as my rest day but I guess I'll change that now.

Yes, change it. Leaving at least a day between strength training sessions allows for some recovery. Enough recovery to "up" your weights on a continual basis, thus providing the overload your muscles need to adapt in a positive way.

Can you elaborate a little on what you mean by mixing SOME cardio into your workouts?

I said it above.

Most of my cardio consists of a couple of sessions of HIIT and a couple of sessions of steady state cardio each week. I always do my cardio sessions away from my strength training sessions.

Something like this would work, but it is certainly NOT your only option.

MWF = strength training
Tu Th = steady state cardio

If you aren't getting the results you had hoped for, add some interval work in on your training days, preferably (again) away from your strength training sessions.

Specifically, what days do you recommend to do it? On the days I strength train or days I'm off?

What you are going to get from me is general advice. It's up to you to apply the information I supply in a way that works for you.

I hate doing cardio as well but I always thought it was a must in order to lose fat

A caloric deficit is required to lose fat. That is all.

And can you elaborate a little on what interval work and steady state work is as well?

There are a number of stickies in the forum that explain these topics in great detail. I'd check them first and come back if you have further questions.... which I doubt you will. They are very informative.

The extent of my knowledge of cardio itself in general is just a "full body workout"

A full body workout in the traditional sense is one of the ways you can set up your strength training split. I'm not sure why you'd think of strength training as cardio??

 

[almostthere]

Something like this would work, but it is certainly NOT your only option.

MWF = strength training
Tu Th = steady state cardio

That sounds great Steve, that's pretty much what I'm doing now. Except I add in 1 extra day of cardio on Saturday. On my strength training days should I still be aiming for a calorie deficit if my goal is to lose fat and keep muscle mass or should I go for a surplus and build muscle? Right now according to fitday, I'm on a deficit on both cardio and strength training days. The food I eat on both those days are the same as well but I made sure to eat most of my protein before and after my workouts on both strength training and cardio days.

A full body workout in the traditional sense is one of the ways you can set up your strength training split. I'm not sure why you'd think of strength training as cardio??

Oh I meant my time on the treadmill as cardio.

 

[Steve]

On my strength training days should I still be aiming for a calorie deficit if my goal is to lose fat and keep muscle mass or should I go for a surplus and build muscle?

There's no right or wrong to that question.

In my experience, cycling so rapidly between muscle building and fat loss doesn't work with a lot of efficiency.

That said, my advice would be to stay in a deficit straight across.

If you want, you can have a little more cals on strength training days.... but remain in a deficit.

The food I eat on both those days are the same as well but I made sure to eat most of my protein before and after my workouts on both strength training and cardio days.

IMO, your protein should be spread evenly across all of your meals, ideally.


Oh I meant my time on the treadmill as cardio.[/QUOTE]

 

[almostthere]

IMO, your protein should be spread evenly across all of your meals, ideally.

Can you explain why? I've always thought it was ideal to have protein before and after your workouts.

 

[Steve]

Can you explain why? I've always thought it was ideal to have protein before and after your workouts.

If there's any macronutrient you should center around workouts, it's carbs.

 

[almostthere]

If there's any macronutrient you should center around workouts, it's carbs.

So now I'm a little confused, is it not ideal or makes no difference to have protein before and after a workout? I know carbs is for energy and I spread those out evenly throughout the day.

 

[Steve]

So now I'm a little confused, is it not ideal or makes no difference to have protein before and after a workout? I know carbs is for energy and I spread those out evenly throughout the day.

IMO, you should spread your meals over the entire day pretty evenly. However, I've realized my best results while dieting when I maintain that evenness with proteins and fats, and keep carb consumption for pre/post workout only aside from fruits and veggies.

There are no hard set rules here, just finding what works best for you.

When it comes to post workout nutrition, I like using a shake that consists of protein and carbs (fast digesting) only.